big chest?

[SLTS]

hey it seems my most lagging body parts are my delts and chest(the delts i am working on and have a program that seem to be working)

for the chest i dont really have much at all.

my lifts consist of flys-4sets

bench press-2 sets (in the 15-20 rep range though cuz i only have weights that go up to 95lbs)

(if i feel right and have my dad/bro to spot)-incline bench

pushups


now db press is out of the question because i dont have dbs that can hold more than 30lbs each

and joining a gym is IMPOSSIBLE at this time. also i have NO machines other than a rower...just a bench,bb, and dbs

what are some other lifts i can do that can add some size to my chest?

[TomGS]

Drop the pushups, add more weight on flat and incline bench exercises, try doing around 3-8 reps for benching exercises, and do flies last in your workout. Dips are also excellent if you have a dip bar.

Also, at this point in time are you gaining weight and increasing overall muscularity? What kind of diet are you on?

[SLTS]

well flat bench i CANT raise cuz i dont have any more weight(im hitting yard sales this weekend to see what i can pick up).

incline 95 is enough for me.


at this point i am gaining weight and increasing overall muscularity.

as for my diet....if see food i eat it lol. i eat basically everything except for candy, non diet soda, and i RARELY eat other forms of junk food.

ill add dips.

[maxotatlee]

drop the flies, thye dont provide sufficient overlaod and are an isolation movement, try the below routin

Flat bench 3 sets 4-6 reps
Incline Bench Press 3 4sets 4-6 reps

Mkae sure you put enough weight on so you can get at least 4 reps but no more than 6

[JasonE]

I'm not completely certain but I think I also read an article somewhere that said that slower controlled reps are a really good way to pack on mass and strength, I don't know for sure though.